Oct. 3rd

Week 1 / Day 1

A1. DB RDL @2020, 8 reps x 4 sets, rest 30sec
40, 50, 60, 70
A2. DB Bench Press @21x1, 10-12 reps x 4 sets, rest 30sec
40(12), 50(12), 60(12), 70(12)
A3. DB Snatch, 16 Alt. reps x 4 sets, rest 30sec
40, 50, 60, 70
A4. 8 KB Windmills x 4 sets, rest 30sec
20 x 4 sets
+
10 sets of:
30sec AD @90%
rest 30sec
Completed, >400 watts

May. 1st

Week 3 / Day 3

A. OHS @22x1, 1 tough rep per min x 10mins- start @135#'s add 5#'s per min
Got up to 180#'s
B1. Alt. DB Power Snatch, 10 fast 10 reps @75#'s x 4 sets, rest 10sec
Completed
B2. GH Raises @20x0, 8-10 tough reps x 4 sets, rest 2min
10 reps x 4 sets

Dec. 16th

OPT Big Dawg Winter Challenge 2013

Workout 4 "285"

For time:
50 KBS- 2pd
50 Walking Lunges
50 T2B
50 STO- 95#'s
40 Alt. DB Snatch- 70#'s
50 Wall Balls- 20# / 10'
30 CTD Burpees
Time: 19m46s

Workout 4 Video

Notes:

- This was really tough, definitely showed me that my conditioning isn't their yet.
- my breathing was out of control

Nov. 28th

Phase 1 / Cycle 4 / Day 4

8 x 2mins Airdyne @90% / 2mins Airdyne @50%
Distance= 9.97 miles     Calories = 449     Avg MPH > 22mph
+
4 sets @high effort:
30sec Alt. DB Power Snatch @75#'s
30sec rest
30sec Box Jumps- 30"- step downs
30sec rest
30sec CTD Burpees to 12" OH
30sec rest

Alt. DB PS- 9 reps, 8 reps, 9 reps, 9 reps
BJ- 10 reps, 11 reps, 11 reps, 12 reps
Burpees- 8 reps, 8 reps, 8 reps, 9 reps

Notes:

- I had a survival course today for work, it was a fun time but for some reason I was exhausted all day. We obviously did the survival thing somewhat and the only food for lunch was a snack size chunky campbell soup we cooked on are fires.
- The Aidyne felt better this week
- This MAP session felt slow, didn't have the pep in the movements, especially the DB PS
- The 12" OH felt weird because you have to actual whined up for the jump

Nov. 12th

Phase 1 / Cycle 2 / Day 4

15 x 1min Airdyne @90% / 1min Airdyne @50%
Distance = 9.37 miles     Calories = 452     Avg MPH > 23mph
+
3 sets @ High Effort:
30sec Alt. DB Power Snatch @75#'s
30sec rest
30sec CTD Burpees- no jump
30sec rest
30sec Box Jumps- 30"- step downs
30sec rest

Score:
Alt. DB PS- 8 reps, 9 reps, 9 reps
Burpees - 10 reps, 10 reps, 10 reps
Box Jumps- 10 reps, 11 reps, 12 reps

Notes:

- Airdyne was tough as usual
- Felt solid in the PS, Burpees, BJ